Have you ever experienced burnout, and then because you were so exhausted, you didn’t have the energy to do anything about it? I’ve been there too, friend. Today’s guest, Shelley Kemmerer PA-C, MCHS is a parent and founder of Run Tell Mom LLC, and certified by The Training Institute of Parental Burnout. Join us as we discuss the importance of recognizing burnout in the different roles we play, the importance of sharing the mental load and household tasks, and how we can recover and prevent futur...
Oct 27, 2023•39 min•Ep. 192
If there’s an emotion that we just don’t know what to do with as a society, it’s anger! There are so many labels associated with it - our anger's called crazy, weak, uncontrolled, violent, unacceptable, etc. But anger is actually a really powerful and important messenger that communicates to us that something’s wrong, a boundary’s been crossed, or someone’s being mistreated. And we all experience it. So whether you fall into the camp of women who repress their anger (me, angry? *gasp*), or women...
Oct 24, 2023•34 min•Ep. 191
Have you ever had to set a difficult boundary with your own parents or in-laws? Today’s guest, Abbey Williams, is a behavioral health therapist and the heart behind You, The Mother. She’s also the author of “An ABC of Families” and a mom of 4. In this episode, we discuss Abbey’s own journey in making the self-honoring decision to limit contact with her mother in order to protect her well-being. Abbey and I discuss the inner work it takes to break generational cycles and Abbey’s healing journey a...
Oct 20, 2023•46 min•Ep. 190
Whether you’ve been experiencing anxiety for days or decades, I’m here to tell you today that peace is possible. If you feel like you’ve tried everything - mindset work, medication, meditation - but nothing has really gotten to the root of your anxiety, you're probably right. So many of the remedies for anxiety we see today are band-aids that might help treat some of the symptoms of anxiety, but don’t address the root cause of why you’re feeling anxious. Tune in to today’s episode to learn the #...
Oct 17, 2023•25 min•Ep. 189
Let’s talk about burnout, friend. If you’re anything like me, the moment you became a mom, you were suddenly in a constant state of demand - and that demand takes its toll on our body. Today’s guest, Lori Aikman, is the go-to girl for women looking to recover from burnout and uplevel their health by getting to the root cause of symptoms through functional lab testing. Join Lori and I as we dive into the science of some of the root causes of burnout and adrenal fatigue and how to start your heali...
Oct 13, 2023•38 min•Ep. 188
Peace - we all want more of it, but it can feel hard to come by as a busy mom. Amiright?! We’re managing endless to-do lists, carrying the family’s mental load, and our kids and partner constantly need us - there can be so much going on that it feels hard to experience inner peace. In today’s episode, you’ll learn 5 strategies I teach my clients to help unlock inner peace. These are practical tips and mindset shifts that I’ve incorporated over the last few years - they’ve changed my life and bro...
Oct 10, 2023•39 min•Ep. 187
Our habits determine our future, but they also determine our present, right? Habits shape our thinking, our words, and our actions. So, are you ready for a habit reset? In today’s episode, habit queen Emily Nichols will help you get your habits on track. Emily is deeply passionate about redefining self-care and health, and she's on a mission to assist women like you become transformed from the inside out. Join us in today's episode as Emily and I dive into tips and strategies for incorporating n...
Oct 06, 2023•35 min•Ep. 186
Do you ever feel anxious, but can’t really pinpoint why? The thing with high-functioning anxiety is that it’s not always easy to detect. We seem to be functioning well in our day-to-day lives, but under the surface we feel edgy, stressed, and overwhelmed. It’s that sense that there’s not enough time and we’re running behind. We feel tired, but wired. Our body is telling us to slow down, but our brain is convincing us we can push harder. I’ve been there, and I know how exhausting it is to live wi...
Oct 03, 2023•38 min•Ep. 185
How many times have you made the commitment to exercise and eat healthier and then life comes along and it all kinda fizzles out? While it happens to the best of us, a few mindset shifts can really help create a more sustainable, grace-based path to health. Join me and guest, Robin Rhine McDonald, in today's episode as we discuss the importance of ditching chronic dieting for holistic health and wellness and how we can model healthy habits for our children. Robin is a Holistic Health Coach passi...
Sep 29, 2023•40 min•Ep. 184
Our body doesn’t speak a verbal language, so when we’re wanting to feel calm or present, we have to communicate to our body that it’s safe in a language our body understands. In today’s episode you’ll learn 5 different somatic (body-based) tools to help create a sense of calm and safety in your nervous system. These are exercises you can do any time you’re feeling dysregulated to help ease your body out of a fight, flight, or freeze stress response and bring you back to safety and regulation. TA...
Sep 26, 2023•31 min•Ep. 183
Do you love to nerd out on colorful pens, highlighters, and pretty planners like I do? But I can’t tell you how many planners I’ve bought with such good intentions that have ended up on my shelf collecting dust. The truth is that our time management relies on the postures of our hearts. Today’s guest, Lissa Figgins, is a faith-driven Life Planning and Time Management Coach. Through her REDEEM Her Time Podcast, coaching, speaking engagements, and facilitating sessions, she empowers women to be mo...
Sep 22, 2023•37 min•Ep. 182
We often talk about mapping the state of our nervous system so we can recognize when we’re feeling dysregulated and use our tools to bring safety back into our body and ease out of a stress response. But do you ever question whether you’re actually feeling calm and regulated, or you’re numb and not feeling much of anything at all? There is overlap between the ventral vagal (regulated) and the dorsal vagal (shut down) states and sometimes it can be tricky to distinguish the two. In today’s bonus ...
Sep 21, 2023•13 min•Ep. 181
So much of life is beyond our control. But if we’re being honest, there’s also a lot we do have control over - and those are the things we can focus on optimizing. In today’s episode, I coach you through 4 simple, but powerful, habits that I do daily to reduce the anxiety I experience. These are small shifts that have made a huge difference in my mental, emotional, spiritual, & physical health. These are habits that can help gently ease your body out of a stress response, so your nervous sys...
Sep 19, 2023•30 min•Ep. 180
We all want to increase our capacity, right? But hear me - expanding our capacity isn’t just about growing our ability to do more! Melanie Sodka, expert in all things capacity management, joins the podcast today to help us shift out of living in a state of overwhelm and reclaim our well-being. Join the thousands of people Melanie’s guided to avoid burnout and embrace what they love. Three things you’ll learn in this episode: How and why the rise of hustle culture has put immense pressure on us t...
Sep 15, 2023•39 min•Ep. 179
It often feels like stress and motherhood go hand-in-hand. We have high demands on our time, energy, and bandwidth, and are often overstimulated, under-resourced (and underslept!). But here’s the thing - just telling ourselves to “chill out” isn’t an effective strategy for dealing with stress. Our nervous system doesn't speak a verbal language. We have to show our body that it’s safe to calm down. Listen to today’s episode for 7 powerful body-based tools to discharge stress. These are practical,...
Sep 12, 2023•30 min•Ep. 178
We know it takes a village, but making new friends as a busy mom can be hard, y’all! In today’s episode, Emily Siegel, a friendship coach and the leader of The Connected Mom Life Community, teaches us how to create the circle of friends we crave. We weren’t made to mom alone, and she’s on a mission to see that we stop trying. Three things you’ll learn in this episode: How to carve out social time and prioritize friendship as a busy mom The 4 key connections of friendship The evolving friendshi...
Sep 08, 2023•35 min•Ep. 177
Being a mom is hard. Can we just say that without being chastised for complaining? Raising kids, managing a household, pursuing work-life balance – it’s a lot. So if it feels like a lot - it’s not that you’re not cut out for this - it’s just a lot. We juggle busy schedules, often neglect our needs, and don’t have the tools to regulate our nervous system. So it’s no wonder that more moms are experiencing burnout than ever. In today’s episode, you’ll learn 5 signs of mom burnout and a simple appro...
Sep 05, 2023•31 min•Ep. 176
We know rest is essential to our overall health and nervous system fitness, but let's be real - it can be hard to come by as a busy mom. When we think of rest, we often think of sleep. But did you know that there are actually 7 different types of rest for our mind, body, and soul? Incorporating more rest into your life doesn’t have to be overwhelming. Rest isn’t just another thing to add to your to-do list. In today’s episode, you’ll learn more about each type of rest and I’ll coach you on ways ...
Sep 01, 2023•29 min•Ep. 175
When’s the last time you gave yourself full permission to speak your mind? Not being disrespectful or rude - but simply allowing yourself to be honest and authentic? Today’s guest is the queen of how to speak your mind and own your strength. Andrea Owen is an author, global speaker, and professional certified life coach who helps high-achieving women maximize unshakeable confidence, and master resilience. Andrea has taught hundreds of thousands of women tools and strategies to be able to empower...
Aug 30, 2023•39 min•Ep. 174
When you’re experiencing nervous system dysregulation - anxiety, exhaustion, overwhelm, irritability, muscle tension, etc. - there are habits in your day-to-day routine that might be making you feel worse. In today’s episode, you’ll learn 4 common habits (you likely do most, if not all of these every day) that can exacerbate nervous system dysregulation. When you’re well resourced and have a wide window of tolerance, you can probably do these 4 things without adverse impact. However, when you’re...
Aug 28, 2023•34 min•Ep. 173
Type A? Perfectionist? Always busy but feel like you’re always behind? These could be signs of high-functioning anxiety. It’s not a clinical diagnosis, and it’s probably not debilitating - but it does come at a cost (and it’s freaking exhausting). In today’s episode, we discuss 10 signs of high-functioning anxiety and take a look at some of the root causes. You’ll walk away from this episode with practical tips for shifting out of anxiety, regulating your nervous system, and changing the habits ...
Aug 25, 2023•31 min•Ep. 172
Hustle culture is overrated, am I right? It’s not sustainable. It compromises boundaries. It leads straight to chronic stress and burnout. And I’m not here for it - who’s with me?! 🙋🏼♀️ In today’s episode, I speak with Melissa Giller, a life coach, business consultant, podcaster, and mentor to millennial women. As a fellow mom, we talk about all things motherhood, business, and mental health and how we can be intentional to protect our bandwidth, while still reaching big goals. Three things y...
Aug 23, 2023•35 min•Ep. 171
What if you could have a map of the different states of your nervous system to help you understand where you're at and how to get to where you want to be? The autonomic nervous system is made up of 3 distinct neural circuits. How you feel, think, and act can vary greatly depending on the neural circuit in which you’re operating. Growing in awareness of the state of your nervous system helps you better understand your reactions, deepen your somatic awareness, and heal, regulate & grow. In tod...
Aug 21, 2023•29 min•Ep. 170
When was the last time you cried in front of your kiddos? For the longest time, I thought I was protecting my children by hiding my tears from them and pretending I was “fine.” But the more I learn about the nervous system and emotional regulation, the more I realize that as long as I do so in an appropriate way, being vulnerable with my kids and allowing them to witness all my emotions is such a gift to them. So, how can we allow our children to see us crying or angry, without it being too much...
Aug 18, 2023•33 min•Ep. 169
As moms, we’re all looking to uplevel our systems and routines, and today’s guest helps us do just that! Jenna Worthen is the author of Mom Who Works and founder and chief curator for an online, global organization of the same name. Exhausted by the label “working mom” and all the things that come with it—unnecessary bias, mom guilt, lesser pay and career mobility, and more— Jenna sought a new identifier for women who work. Thus, the phrase “mom who works” was born. Three things you’ll learn in ...
Aug 16, 2023•41 min•Ep. 168
Whether it’s the tears at dropoff or a teenage meltdown, it can be tempting to tell our kids they shouldn’t cry because “there’s nothing to be scared of” or “it’s not a big deal.” I’ve been there - crying isn’t fun for anyone. But from a nervous system perspective, what are we actually teaching our kids when we encourage them not to cry, i.e., reward them for suppressing their emotions? In today’s episode, you’ll learn 3 unexpected long-term and developmental consequences of encouraging your kid...
Aug 14, 2023•34 min•Ep. 167
What happens when we suppress our emotions? The hard science is supporting what we’ve known for years - chronically suppressed emotions often lead to physical illness. Gut issues, IBS, aches & pains, frequent illness, insomnia, autoimmune conditions, severe PMS/hormonal imbalances, migraines, fibromyalgia, chronic fatigue syndrome - these are all among the most common physical symptoms of suppressed emotions and nervous system dysregulation. Here’s the thing - emotions are a form of communic...
Aug 11, 2023•32 min•Ep. 166
Wait, isn’t play for kids, not adults? Heck no! Play is one of the most effective ways to regulate your nervous system. Play is any experience where you’re connected with your authentic self & your inner child in the present moment and spontaneity and curiosity take over. It’s when you see the world through a lens of child-like wonder and your actions stem from a deep place of joy rather than a place of seeking approval. So, when was the last time you had a dance party by yourself? Or let yo...
Aug 09, 2023•32 min•Ep. 165
Your brain is plastic (not elastic) which means you have the ability to mold it into new patterns of being. How we react when we’re triggered is typically an automatic response that we’ve practiced for decades, but it can be changed! So being reactive isn’t “just how you are.” It’s simply a learned, conditioned behavior that has been repeatedly enforced. You just need to be taught how to rewire your brain when you’re triggered, and then consistently put what you’ve learned into practice as you f...
Aug 07, 2023•34 min•Ep. 164
The Summer of (Self) Love Challenge has been AMAZING! Women are experiencing breakthroughs, finding joy, leaning into stillness, creating space, and so much more! So, you know I had to find a way to share all this goodness with you! Today’s episode is a sneak peek into the Summer Challenge. Listen in to this Q&A as I coach about stillness practices (and what to do if stillness is uncomfortable), how to re-wire your brain for joy, growing in somatic awareness, and what to do when we’re trigge...
Aug 04, 2023•48 min•Ep. 163
